Hip Extension · Bench + barbell/dumbbell or hip-thrust machine
Hip Thrust
Primary muscles: Glutes; hamstrings
Exercise data by RepDB (repdb.co)
Setup
- Position the upper back securely on a bench/pad or use the machine setup.
- Place feet so the top position feels stable.
- Brace and keep the load secure across the hips if using free weights.
How To Perform It
- Lower the hips under control.
- Drive through the feet and extend the hips.
- Finish tall through the hips without arching the lower back.
Key ASF Cue
“Finish with the glutes - not by throwing the ribs up.”
Common Mistakes
- Overarching at lockout.
- Feet too far or too close for a stable position.
- Bouncing through the bottom.
Alternatives / Substitutions
Safety Note
Pad and secure external load appropriately; keep the bench stable.